Day 3

It's that time again! Things are getting switched up a little today, so be ready. Starting to increase the load, and then a couple days to stretch out and get ready for the next squat day. Everything has been going pretty smoothly so far. I don't know how everyone else is feeling, but I'm feeling pretty good. My legs aren't too sore yet. I'm sure this first week or two is just to prepare us for what's to come. Also, for any of those brave enough to try...I am going to throw in "Smolov Jr.". It's a 3-week bench training program to help up your bench max. Your caloric intake needs to be high (around 4000 calories) and you need to be getting at least 8 hours of sleep per night if you plan on doing both of these strength programs together. Fitness is all about experimentation and trying new things. I highly recommend splitting up your workouts by either am/pm or have several hours in between them for recovery. This will make things much more fun! As always, percentages posted are based off of your 1-rep max. The bench workouts may not seem like much, but split it apart from the squat cycle anyway.

Warm-up:
2 Rounds
15 Air squats
10 Sit-ups
5 Dislocates

Mobility:
Roll Quads 1 min/leg
Roll Back - 1 min (Either use two Lacrosse balls taped together or roller, bear hug yourself while rolling)

Squat Cycle:
70% - 4x5
75% - 3x
80% - 2x2
85% - 1x

Bench Cycle:
70% - 6x6

Regular WOD

Strength:
Front Squat - 4x5 @ 85%

WOD:
15 min AMRAP
5 Squat Cleans (155/110)
5 C2B Pull-ups
5 Ring Dips

There it is for today ladies and gents. Have fun!